Is the Best Diet for Senior Health Plant-Based? Here’s What the Experts Say.

In stark contrast to much of the Western world, people living on the Greek island of Ikaria have a good chance of reaching 90 in good health. Experts speculate that there are a few reasons for this. One is regular exercise. Ikaria is mountainous, so just visiting a store is physically demanding. Another is a strong sense of community, which keeps depression rates low. And another is diet.

Ikaria is one of the five official Blue Zones in the world. Like Okinawa in Japan and Nicoya in Costa Rica, its population follows a 95 to 100 percent plant-based diet. And we’re not talking about vegan meats and processed foods, but about fresh fruits, leafy greens, grains, beans, and legumes. So is a whole-food, plant-based diet best for seniors’ health? If Blue Zones are anything to go by, it certainly appears to be so. Here, we take a closer look at why.

diet and aging

Research confirms that as humans age, diet becomes more important than ever. And that’s because bodies start to change as they get older; muscles, bones and organs need more support from vital nutrients.

Thinning of the skin, for example, is a common symptom of aging. But this makes it more difficult to absorb vitamin D from the sun. Vitamin D is important for calcium absorption, so this, in turn, can lead to calcium deficiency. Both nutrients can be supplemented through the diet.

Protein is also key, as it helps preserve muscle mass. Without it, older people are at greater risk of muscle deterioration, which can lead to mobility problems and a slower recovery from the disease. A to studypublished in gerontology journalsfound that among 2,900 older people, those who ate the most protein were 30 percent less likely to experience functional decline.

Potassium, omega-3, magnesium, and iron are also common deficiencies in older people. According to the British Geriatrics Society, 30 per cent of people over the age of 85 in the UK have anaemia.

health major

Diet can help play a role in maintaining optimal health for older people, which, in turn, can reduce the risk of certain diseases.

iStock

The World Health Organization notes that the risk of dementia, for example, is reduced when people eat a nutritious diet and limit their alcohol intake, among other healthy behaviors. And the Alzheimer’s Society acknowledges evidence that a diet rich in fruits, vegetables and grains, and low in red meat and sugar, may help reduce the risk of developing the disease.

Research also suggests that a diet rich in plant foods may reduce the risk of heart disease, type 2 diabetes, and some types of cancer, all of which are common causes of death among older people.

“While some people may be tempted to believe that veganism is a diet for the young, the fact is that eating vegan foods has many benefits for seniors,” said registered dietitian Amber Dixon, MPH, who is also a geriatric nurse and founder of Elderly Guides, a platform that provides health resources for seniors and their families,” she says.

It reiterated that it can reduce the risk of dementia, as well as help people maintain their weight. “Eating vegan means you’ll get lots of fiber and complex carbohydrates,” she notes. “Which helps you feel full longer and also helps regulate blood sugar levels.”

Vegan diet for the health of the elderly

There are several types of vegan diets. For example, a diet consisting solely of fries and donuts isn’t packed with nutrition, but it’s still vegan. For optimal health of seniors (and other ages, too), a specific type of vegan diet is recommended: whole foods, plant-based. Just like the Ikarians.

However, like all people following a vegan diet, older people may need to consider vitamin B12 supplementation. research suggests that the probability of vitamin B12 deficiency increases with age and affects 6 percent of people older than 60 years. Vitamin B12 can be found in nutritional yeast and fortified cereals, but it is not found in fruits and vegetables.

That being said, a diet full of grains, leafy greens, beans, legumes, and other whole foods will help seniors get nearly all of the vital vitamins and minerals needed to help maintain good bone, muscle, and organs. Here are some of the best foods to put on your plate, recommended by dietitians.

The best foods for seniors, recommended by dietitians

pexels

1 Protein-rich foods, such as tofu

“Tofu is one of the highest sources of protein among vegan foods,” says registered dietitian Patricia Kolesa, MS RDN. This, she says, is due to the higher protein needs of older people. She notes that tofu, which contains about 8 grams of protein per 100 grams, “may be a useful source to prevent the process of muscle breakdown.”

“Protein foods can also help you feel full and satiated after a meal,” adds Kolesa. “In addition, tofu is high in calcium, which may be helpful in maintaining strong bones in older populations who are at higher risk of fractures and arthritis.”

For more guidance on how to cook with tofu, please read our guide carefully. best preparation and cooking methods. Other protein-rich vegan foods include tempeh, which has 19 grams of protein per 100 grams, and seitan, which has a whopping 75 grams of protein.

pexels

two beans and legumes

Kolesa also notes that beans are a good source of protein for seniors. “Combined with rice, they can become a complete protein,” she explains. Kidney beans are a particularly good source, with 24 grams per 100 grams. To find out which beans have the most protein, we’ve created this practical guide to everything from cannellini to edamame (plus protein-rich recipes).

But aside from protein, beans have other benefits as well. “Beans also contain fiber,” says Kolesa. “In older populations, it can be more difficult to form a bowel movement, and fiber can aid in the digestive process by helping to form stool and remove waste from the body. Another problem among older people is anemia, which results from low iron levels. Beans are a great source of iron and should be combined with a vitamin C food like red bell peppers for better absorption by the body.”

Dixon agrees that beans are a good source of nutrition for seniors, and also recommends other protein- and vitamin-rich legumes, such as lentils and peas. “Beans and legumes are high in protein, fiber, and other nutrients that are important for older people,” she says. “They can be used in a variety of recipes and are easy to incorporate into everyday meals.”

Unsplash

3 green leafy vegetables

Dixon also recommends that older people include vegetables, such as spinach and kale, in their diets. “They are high in vitamins A and C, which are important for eye health and preventing age-related vision loss,” she says. “They also contain antioxidants that help fight free radicals, promote healthy skin, and reduce inflammation.”

Other good examples are arugula, bok choy, cabbage, watercress, and romaine lettuce.

To pack the leafy greens (with a side of all-important beans and legumes!), try this Spicy Vegan Salad with Blackened ChickpeasEast Vegan spinach, chickpea and lemon pilafor this Vegan Kale, Chickpea and Apple Salad with Mustard-Dill Dressing.

pexels

4 whole grains

Whole grains are another essential part of a balanced plant-based diet. They include foods like brown rice, wild rice, oats, barley, durum wheat, and rye.

“Whole grains provide many essential minerals and vitamins, such as calcium, magnesium, potassium, iron, zinc (which helps prevent anemia), selenium (which helps protect the immune system), B vitamins (which support energy production ), chromium (which helps balance blood sugar levels), and manganese (which supports bone health),” says Dixon.

For examples of how to enjoy whole grains in your diet, check out this Vegan Fried Rice from the GardenEast Jamaican Inspired Vegan Banana Porridgeor these Healthy Vegan Oat Strawberry Chia Bites.

Unsplash

5 A rainbow of fruits and vegetables.

Other foods that can be part of a healthy, whole-food, plant-based diet include berries, such as bananas and strawberries, which are rich in vitamins such as B6 and vitamin C, as well as colorful vegetables such as bell peppers, sweet potatoes, butternut squash, beets , pumpkins, carrots and more.

All of these examples have unique properties. Orange and yellow fruits and vegetables, for example, contain beta-carotene that is converted to vitamin A in the body. To maintain good health at any age, but especially in old age, people should simply try to do like Blue Zone-rs and eat the rainbow.